09/19/2022 - the_mud_room - Quarantine Checklist Throwback!

AO: The M.U.D room

When: 09/19/2022

QIC: Titanium


Number of Pax: 5

Number of FNGS: 0

Pax Names:

Tex, Miyagi, Flip Flops, Cruiser, Titanium


Throwback to those quarantine days when we were just happy to be able to gather outside with friends and do something! We each had a copy of a checklist which we could do at our own pace, pick what we wanted, and listen to quarantine songs like “I want a new drug”… EXCEPT, there were 2 sections that were required to complete – 3 running challenges and a total of 50 Burpees!!

This was not intended to be completed within our timeframe, but you could continue at home 😉 or those that didn’t make it this morning could give it a try!

The Thang:

Complete and check off the exercises you want to challenge yourself with and don’t forget the burpees / runs. We used the long loop run as our warm up so that we were together going around Halcyon, then each of us jumped into checking off the sheet.

Running (Required)Heart Rate
Long Loop20 x 5 Mountain Climber (single)
Stairs – 4 up and down21 x 5 Jumping Jacks
Stairs to opposite buildingMerkins
Burpees (Required)20 Regular
10 Burpees21 Wide
10 BurpeesJumping Station
10 Burpees20 x 5 High Knees (L/R=1)
11 Burpees21 Forward/Backward =1
Arm Pain21 Side/Side =1
20 Overhead PressCore
21 Flys20 Reverse Crunch
20 Bench Press21 Heels to Heaven
21 Curls20 Rosalita (45°)
Leg Pain21 Flutter Kicks (L/R=1)
20 Jump Squats20 Russian Twists (L/R=1)
21 Lunge Walk (L/R=1)21 Bicycles (L/R=1)
Plank Pain20 Dying Cockroach (L/R=1)
Macarana Plank 20 (each side = 1) hands, elbws, shldrs, hips, knees, toes
21 second plank each – high, low, each side


From Theodore Roosevelt: Do what you can, with what you have, where you are.



Leave a Reply